Sleep Crisis Gripping Britain: Two‑Thirds of Us Aren’t Getting Enough Shut‑Eye – And It Could Cost Lives
When we think about protecting our heart, we often focus on diet and exercise. But mental wellbeing plays a powerful role too. Feeling constantly overwhelmed or exhausted doesn’t just affect mood – it can influence blood pressure, inflammation and the daily habits that keep our heart healthy. Because the heart and brain are so deeply connected, looking after your mind is one of the most important and often overlooked ways to protect your heart. You can think of these habits as small daily “deposits” into your resilience, helping your mind and heart cope better with life’s inevitable challenges.
In this month’s Heart Research UK’s Healthy Tip, Barney Hughes, Healthy Heart Coach, explains the relationship between your mind and your heart, and how taking care of one can, in turn, take care of the other.
The heart and brain are in constant communication through the nervous system. In our calm “rest and recover” state, heart rate slows, blood pressure settles and the body restores itself.
During periods of ongoing emotional strain (“fight or flight”), heart rate and blood pressure increase, and stress hormones circulate to help us cope. In short bursts, this response is helpful. But, staying in this heightened state over prolonged periods can increased blood pressure and reduce our ability to recover.
Barney explains:
“Stress isn’t the enemy – it’s part of being human. The issue arises when we don’t give our body enough opportunities to switch back into recovery mode.”
A recent American study showed that individuals with higher endogenous stress hormones, specifically cortisol, norepinephrine, epinephrine faced a 63% higher risk of cardiovascular disease than those with lower levels.
Mental wellbeing also affects inflammation, and hormones that regulate appetite, blood sugar and energy. When sleep is disrupted or stress becomes long-term, these systems can become disrupted. Over time, this may influence weight management, metabolic health and cardiovascular risk.
It’s not about one stressful week or a few poor nights of sleep. It’s about patterns that build up gradually over time.
Beyond the physiological links between our heart and mind, a powerful link lies in our daily behaviours. When we feel overwhelmed, movement, balanced meals and good sleep often fall down the priority list. These responses are understandable – but if they become long-term patterns, they can increase blood pressure and cholesterol while reducing fitness.
The encouraging news is the lifestyle choices that strengthen mental wellbeing also supports heart health. Below are six key areas that can help build resilience and protect your heart.
Regular movement supports mood regulation by releasing feel-good chemicals in the brain and reducing symptoms of anxiety and low mood. Even a short walk can improve energy and mental clarity.
From a heart perspective, activity lowers blood pressure, improves cholesterol and supports insulin sensitivity. Over time, consistent movement strengthens both emotional resilience and cardiovascular health.
“Movement isn’t just about fitness or weight. By moving regularly, we support both our mental resilience and cardiovascular health at the same time.”
Where to start:
Aim for 150 minutes of moderate activity per week, such as brisk walking, spin classes or swimming, plus two to three strength sessions. If that feels overwhelming, begin with 10-15 minutes of brisk walking most days.
What we eat influences both how we feel and how our heart functions. Balanced meals built around vegetables, wholegrains, protein and healthy fats help stabilise blood sugar, supporting steadier mood and energy. Large spikes and crashes in blood sugar can leave us feeling tired, irritable or anxious.
A fibre-rich diet also supports gut health, which plays a vital role in the communication between the gut and brain and can influence mood regulation.
From a heart health perspective, this eating pattern is linked with lower LDL (“bad”) cholesterol, reduced inflammation and improved metabolic health.
Aim to fill half your plate with vegetables, include a source of protein at each meal, and choose whole foods where possible.
A poll done by health insurance provider Aviva, showed that two thirds of the UK population operate on insufficient sleep, and because this feels normal, they don’t realise how much better they could feel with consistent, good-quality sleep.
During sleep, the brain processes memories, restores cognitive function and supports emotional regulation. Being well rested helps us manage stress more effectively and cope with everyday challenges.
Blood pressure naturally lowers during restful sleep, allowing the cardiovascular system to recover. Quality sleep also supports hormone balance, inflammation control and healthy blood sugar balancing.
“Sleep is often overlooked when it comes to wellbeing, but it underpins everything. When we’re well rested, we better regulate our emotions and give our heart the recovery time it needs.”
Aim for 7-9 hours of sleep per night. Try to go to bed and wake up at similar times each day, reduce screen use before bed and get natural light soon after waking.
Aiming to eliminate life’s challenges and stressors is unrealistic. Instead, building the capacity to cope helps us manage difficult periods without feeling overwhelmed or burnt out, while allowing space for recovery.
Small recovery habits can improve coping skills, reduce emotional exhaustion and strengthen resilience over time. Simple practices such as breathwork, short walks, time away from screens or scheduling moments of rest can help the body shift out of “alert mode”, back into a calmer state.
For heart health, recovery from stress is essential. Regularly calming the nervous system can help lower circulating stress hormones, support healthier blood pressure levels and improve heart rate variability.
“Stress is part of life, but when it becomes constant it can take a toll on both our mind and our heart. Short recovery periods during the day give the body a chance to reset.”
Begin with something simple. 5 minutes of the box breathing exercise, a short walk without your phone, or setting clearer boundaries around work and screen time. Even small, consistent pauses can make a meaningful difference.
Humans are wired for social connection, but with social media and online relationships, this connection is becoming scarce. Strong social relationships reduce loneliness, support us through difficult experiences and build resilience. Connection also influences behaviour – the feelings of support and accountability increase the likelihood of maintaining healthy routines.
Research shows loneliness is associated with increased risk of heart disease, whilst strong social support has been linked with lower levels of stress hormones and healthier blood pressure patterns. Feeling connected doesn’t just lift our mood – it can reduce physiological strain on the heart.
Aim for one meaningful interaction each day, a shared meal or walk with a friend. Prioritise in-person connection where possible, and don’t be afraid to reach out when you need support.
Time spent in nature has been linked with reduced rumination – the repetitive negative thinking that can fuel anxiety and low mood. Being around trees, open space and natural light helps calm the mind and restore focus. Even short periods outside can improve mood and reduce feelings of tension.
This time in nature is also associated with lower blood pressure and reduced levels of stress hormones. Being outside frequently also encourages gentle movement – walking, gardening, stretching in fresh air. These small, regular exposures to nature can support emotional balance and heart health.
Aim to spend at least 15-20 minutes outdoors most days, even if it’s just a short walk, sitting in a park or taking your morning coffee outside. Consistency matters more than duration.
Looking after your mental health and heart health are connected. By prioritising movement, nourishing food, quality sleep, meaningful connection, recovery time and moments in nature, you strengthen both emotional resilience and heart health.
When mental wellbeing is supported, the body is better able to regulate stress hormones, support healthy blood pressure, manage inflammation and protect sleep. These foundations make heart-healthy habits easier to sustain over time.
You don’t need to perfect all six areas at once, choose one to focus on this week and build from there. Small consistent deposits into your mental wellbeing can make a powerful difference to your heart health over time.
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